• Stretches the hip flexors, outer hips, glutes and piriformis.
  • Relaxes the body and calms the mind.


  • Can help to alleviate lower back pain.
  • Relieves stress.

Skill Level

  • Intermediate


  • Hip Opener
  • Restorative

Yoga 15 Series


  • From Downward Dog, step your big toes together. 
  • Inhale, sweep your left leg up to the sky. Exhale, bring your left knee forward, place it on the mat behind your left wrist and position your left foot underneath your right hip.
  • Release your back foot and slide it back. Look behind you to check that your right leg is straight. 
  • If your hips are not level, you can support your left hip on a cushion. 
  • Inhale, press into your fingertips to lengthen your spine. Exhale, walk your hands forward, and come down onto your forearms. 
  • Stay in the pose for 2-5 minutes. 
  • To come out of the pose, bring your hands to the mat, tuck your back toes, lift your hips up and step back to Downward Dog for the other side. 


Pigeon Pose
  • If you'd like to go deeper, cross your arms and rest your forehead on the mat. 


  • Avoid this pose if you have a knee injury.